The following exercises require some training aids that may have to be made
or purchased. The mini-boards I make myself out of Oak or some other hard wood
and 2" split hard wood dowelling. Screwed and glued into place they are
practically indestructible. More to come later. RON

Balance Exercises for Hockey Specific
Training

Start

Finish

Squat (wobble board) - Find
balance point, squat to parallel position (lower if feet in wide
position - for hip flexibility - advanced position) breathing in when
going down, out when going up. Dumbbells or weight bar can be used
depending on level of proficiency.

Shown is the full mini-board on the left (
4" x 8") and the half mini-board (4" x 5"0 on the
right. These boards are designed to develop superior ankle and lower leg
stability.

Athlete stands on full mini and while
maintaining balance, semi-squat and extend to full upright position as
shown. Semi-squat is beginner position. A full thigh-to-parallel
position should be tried when competent.

Same as the above exercise but using the half
mini. This board places greater stress on the ankles and muscles of the
lower legs.

In the left picture is shown the 360 degree
swivel board on a box approximately 2 feet high. In the right picture
"Dan" is sitting, centered, and trying to maintain balance
forward to back and left to right. Arm weights can be used or not as
desired. Weight increase shoulder stress. This exercise is for the
abdominals and obliques. Keep back straight and stomach tight.

Perform side laterals as shown maintaining
balance, raising and lowering the weights.

Increase difficulty by performing one arm at
a time alternating left and right sides.

Start position would be with both weights at
shoulder height (looking at right side second picture). then pressing
upwards as shown in picture to the left or singularly as shown on the
right.

Forward lateral raise alternating left and
right sides. To increase difficulty perform both arms at the same time.

Shown to the left are the mini-half and
min-full boards on top of step platform. Box selected should, when using
the mini-boards, provide adequate height so that the thigh is slightly
above parallel for starting position.

Perform stepping on full-mini as shown
balancing, stepping up and bringing knee high. Perform sets of multiple
reps changing from one side to the other after set complete.

Same as above exercise except that we are
using the side of the box. This keeps the height over the board placing
more load on the lower thigh.